It is no secret that to achieve maximum results it is necessary not only to train, but also to eat well. Everything is simple here: if you want the muscles to become more prominent, the stomach is gone, and the figure becomes athletic, remove excess fat. This is achieved through the complex "correct training + proper nutrition for weight loss". And then not only does she "lose weight", she makes her figure beautiful and athletic. I will try to explain the basic principles to build your diet as briefly as possible (but without losing details).
Where does fat come from and how to burn it?
The beginning of proper nutrition for weight loss is understanding the basics. The main reason for being overweight is naturally excess calories. And the most powerful hit comes from carbohydrates in combination with fats. By the way, at least 50% of fat is synthesized from carbohydrates. After you have eaten carbohydrates (sweet, starchy foods, fresh water, and even cereals like white rice or some types of pasta), they are absorbed very quickly and enter the bloodstream as glucose, causing a powerful release of insulin.
REFERENCE: Insulin is the most powerful anabolic hormone. It blocks all fat burning processes and the production of fat burning hormones.
So after glucose enters the bloodstream, it has 3 main pathways:
- supply of urgent energy needs;
- glycogen synthesis (for the instantaneous reproduction of energy, "stored" in the liver and muscles);
- synthesis of adipose tissue.
Like glycogen, fat is an energy substrate, but it is not as easily mobilized as glycogen. In general, the body produces glycogen first and then fat. As you can imagine, the body makes fat last longer, when there is "excess". At the same time, as you understand, fat is created even from gummies, in which there is no fat at all. The body has enough regular glucose to produce it. There will be "surplus" and there will be as much fat as necessary. And if you combine a sweet bun with fat cream or any other "fat + carbohydrate" combination, then the subcutaneous and internal fat is synthesized as successfully as possible and deposited whenever possible. Of course, calorie content also plays a huge role (more on this later), but "proper nutrition for weight loss" should be started precisely by reducing the "fat + carbohydrate" combination and reducing the carbohydrates themselves.
Of course, not all carbohydrates are bad. The worst are sweets (including drinks) and flour. This is what should be cut or eliminated from the diet in the first place.
Important: if at the moment you are eating sweets, then in the first stage you do not need to bother with some kind of rigid meal plans or counting calories. Just eliminate all sweets from your diet as much as possible. This can be done in several stages. Suppose you have eliminated your "afternoon tea with a muffin" today, and a week later you have eliminated your "lunchtime chocolate snack. "By eliminating these "damage", you will by default reduce your calorie content.
Are fruits sweet?
In theory, yes. After all, the essence of proper weight loss nutrition is cutting calories and carbohydrates first. Therefore, as a general rule, in some difficult stages of the diet, we eliminate fruits. For example, when preparing for a competition or during the last stages of drying. But in general, to lose weight, fruits are often left in the diet. And here it is important, in general, to maintain the required calorie content. In general, fructose has an important characteristic: it practically does not cause the release of insulin (the same hormone that blocks fat burning). Therefore, in the first stages of the diet, and in small quantities, fruits can be: apples, oranges, tangerines. Bananas and pears can be used in small amounts. With care: cherries, grapes.
Next, when we get to the calorie counting system, it will also be necessary to monitor the amount of fruit in the diet.
And so we remove some of the junk from the diet, eat well, exercise, and gradually lose weight. At the same time, our diet looks like this:
- Breakfast: oatmeal, 2 whole eggs;
- Second breakfast: some walnuts (a handful);
- Lunch: buckwheat, protein products (for example, fish), vegetables;
- Afternoon snack: kefir or protein;
- Dinner: vegetables, protein product (for example, chicken breast).
A short product guide.
- Egg whites;
- Fermented dairy products (cottage cheese, kefir);
- Seafood fish;
- Meat (chicken, beef, lean pork, etc. )
All of these foods are proteinaceous and can be alternated throughout the day. If you are on a diet, it is best to choose low-fat or moderate-fat meats and fish.
Buckwheat / pearl barley / brown and wild rice / other dark-colored cereals.
As you understand, we use cereals that contain fiber. That is why they are "dark". It is the fiber that lowers the GI (glycemic index), that is, it does not allow carbohydrates to be absorbed as quickly as the carbohydrates in white bread. Consequently, we avoid insulin surges and glucose surges (which stimulate the pool of excess fat). By the way, pasta is also possible, but the basis is buckwheat, barley, brown rice, lentils.
cucumbers, lettuces, bell peppers, bean sprouts, different types of cabbage (white cabbage, broccoli, cauliflower, Peking cabbage, etc. ). You can also eat tomatoes, carrots, beets, and other vegetables with more carbohydrates. Remember that vegetables are a fundamental part of a good weight loss diet.
Non-carbohydrate drinks can be consumed in any quantity. For example, tea or coffee without sugar.
In the early stages, we glimpse medium portions of carbohydrate foods. In addition, when calculating calories, we will control the portions more closely.
For proteins:servings will depend on your weight. For quality weight loss and health (with regular exercise), you should consume approximately 1. 5-2 g of protein per 1 kg. weight. So if you weigh 80 kg. You need about 120-160 g of protein, which is contained, for example, in 800-1000 g of chicken. So if you eat chicken at each of the 5 meals, you will get around 150-200g of chicken per meal. But you can eat, say, 250 grams for lunch and dinner, but eat eggs for breakfast and have protein for an afternoon snack. And from these products you will collect your 120-160 g of protein, in a complex. That is, the portion of a particular food will depend on the total protein consumed per day.
Remember, eating enough protein is essential for normal body function and overall weight loss.
And so, we eat well, we exercise and we already see positive dynamics. But there comes a time when the weight still falls in place, and this is inevitable. And at this point, we come to more specific eating plans and a decrease in total calories. If in the early stages, we just cut out some foods and started eating "right" as well as including them in the training regimen, and the weight is gone, then over time we'll have to take this a little more seriously and cutour caloric content.
Calorie formulas for proper nutrition. The calorie content can be calculated using different formulas, but the main one looks like this:
- Men - BMR = [9, 99 x weight (kg)] + [6, 25 x height (cm)] - [4, 92 x age (years)] + 5
- Women - BMR = [9, 99 x weight (kg)] + [6, 25 x height (cm)] - [4, 92 x age (years)] -161
Thus, if we take, for example, a woman who weighs 80 kg. , 165 cm tall, at the age of 35, we obtain the following result:
- (9. 99 * 80) + (6. 25 * 165) - (4. 92 * 35) -161 = 1497. 25
1497, 25 is the basic metabolic rate (lie down, breathe). Note that in addition to lying down and breathing, you are still moving. Depending on the number of the "movements" of it, we will determine its general exchange rate.
We use the coefficient:
- 1. 2 - the minimum level of load (sedentary work, not sports);
- 1. 3-1. 4 light level of activity (light exercise, exercise, walking);
- 1. 5-1. 6 average activity (sports up to 5 times a week);
- 1. 7-1. 8 high-level activity (active lifestyle coupled with daily intense training);
- 1. 9-2. 0 extremely high activity (sports lifestyle, hard physical work, long hard training every day).
So if we multiply our basal metabolic rate (BMR), for example, * 1. 2 = 1497. 25 * 1. 2 = 1796. 7
1796, 7 is the required basic caloric intake, according to physical activity. In addition, everything is simple: we start precisely from this caloric content, that is, we select a suitable nutrition plan for us. And then if the process is slow or slow, we choose an eating plan with a lower calorie content.
How to make a healthy diet menu for the day to lose weight.
We always start with proteins.
Protein is the basis of all life on earth. All of our tissues (muscles, skin, nails, bones, hair) are made of protein. Also, even hormones, named bodies, and digestive enzymes are made up of proteins. So, first of all, we saturate our diet with protein.
Let's remember the main protein foods:
- Fish and shellfish;
- fermented dairy products;
- soybeans, legumes, other plant products.
Important: the basis of a protein diet should be precisely animal products, since animal protein is the most complete in terms of the balance of essential amino acids. Also, in the tables below, you will see more total protein from plant and animal foods. Note that some of this protein is plant-based. Therefore, the "total protein" figure can be greater than 2 g per 1 kg. weight.
How to weigh protein products? Raw or cooked?
As a general rule, everything is weighed raw. Note that after heat treatment, some of the liquid (eg meat) evaporates. And we get a "dry product". Thus, in 100 g of cooked chicken there will be more protein than in 100 g of raw chicken. This must be taken into account.
Next: fats and carbohydrates.We will not calculate your rate, so as not to turn your life into a continuous calculator. If it is very important for protein to gain its rate in grams, then for fat, this can be done intuitively. It is enough to include a small amount of saturated fat (egg yolks, butter) and unsaturated (nut fat and fish oil) in your diet. As a general rule, it is about 1-2 yolks for breakfast, a handful of walnuts and a couple of grams of fish oil. This is usually sufficient. Fats play a very important role in the functions of our body and it is extremely important to consume them. It is also important to understand that fats are found in many other foods, including grains. Therefore, following our recommendations, you will always gain a fat index.
As for carbohydrates, although they are the main source of energy, they rank last in terms of biological value. Therefore, we add carbohydrates to our daily calorie intake, in the last shift.
How to weigh carbohydrate foods?
In general, all products are weighed dry. But sometimes it is more convenient to count boiled cereals. It is logical that after cooking, the cereals are saturated with water and their caloric content is lower. But nevertheless, the approximate caloric content remains at the same level. Therefore, some cereals (for example, rolled oats), we will consider in dry form, since you pour them into a plate (pan) in dry form and cook them immediately. And cereals like, for example, buckwheat, we will consider them boiled, for simplicity. This will allow you not to convert your weight loss nutrition into a rolling count of grams.
By the way, here is a simple way to determine the weight of cereals and other foods:
- 100 grams of cooked meat, the size of a fingerless palm.
- A fruit or vegetable the size of a fist: about 150 grams.
- Cooked cereal the size of a palm (with your fingers), about 2 cm thick, about 100 grams.
- Liquid fats (oils, sauces): one tablespoon - about 15 grams.
- Hard fats (cheese, nuts): thumb - about 20 grams.
So let's take an example of a 1800 calorie weight loss diet. We will take the same woman whose base metabolism we calculated and determine that her metabolism is approximately 1800 calories. And so, the weight of her is 80 kg. Consequently, she needs 120-160 g. Protein per day (1. 5-2 g. Per 1 kg. Of weight), and the total calorie content should be approximately 1800 calories.
In fact, these calculations may seem complicated only at first glance. Over time, you will learn to determine your diet "by eye", and everything will become much easier. But at the beginning of this path, you will have to remember the math.
And so, we see that the set of products is quite simple. There is enough food and snacks, but the calorie content is low.
Keep in mind that when you eat protein, the calorie content of the diet is lower, there are fewer fats and carbohydrates, and more protein. That is why protein concentrates are recommended for weight loss.
In general, we calculate our caloric content, select the appropriate nutrition plan and make our figure athletic. And don't forget about exercise! With them you will get results much faster.
So after you have calculated your calorie intake with the calculator, you need to come up with a daily meal plan.
Please note that all products are interchangeable. You can replace, for example, cashews with other nuts with similar calories. The same as the varieties of fish or meat. Adjust your weight loss diet according to your taste preferences.
If, when calculating, your calorie content turned out to be more than 3000, then you can stop at 3000. These calories are more than enough, even if you are very overweight.
And remember that you can always hire the services of a personal trainer who will describe your training program and nutrition plan in detail, depending on your gender, age, individual characteristics and contraindications.